Tag: Smokey

VD Boot Camp at Footloose

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An extra special Valentines Day boot camp written, produced and Q’d by YHC

Total of 19 PAX , several of whom ran

Warm Up

LSS, SSH and High Step Marching!

The PAX moseyed to a church parking lot to work through some very bad Valentines Day poetry.  Two groups were formed with two groups of exercises  separated by 1) power skips, because you make my heart skip and 2) the stairway to heaven between all of the following stations.

  • Roses are Red, Violets are Blue, Plank Punches I’ll do for you . . . Round one – 20, Round two – 30
  • Together we reach for the STARS . . Round one – 15 Bombjacks, Round two – 20 Bombjacks
  • When I hear your voice . . . I sit up and listen – Round One – 20 BBSU, Round Two – 30 BBSU
  • Together we climb every mountain . . Round one – 20 MC, Round two – 30 MC
  • My tummy goes tight when I think if you  . . . crunches Round one – 20 Round two – 30
  • You are  my Super Girl . . . Round ONe – 25 Superman Claps, Round two – 30 Superman claps

All this followed by a tunnel of love courtesy Dungaree, AKA Jack Jones

The PAX then moseyed up and back to 160

We  closed with :10 of Mary, in rhyme!

Awesome work by all the PAX

 

The moleskin:  Mathew 6:34

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SlowBurn – Wegman’s Send off to Chimbote

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Today at SlowBurn it was about Wegmans and his choice to say YES to a calling to serve. He heard this calling and it spoke to his heart and he accepted the opportunity to be vulnerable, uncomfortable and go into the world for his creator Sky Q. The cool thing about mission trips is we think its about serving others, but in reality its about Sky Q working on us.

38 PAX came to show Wegmans support. They were running, rucking, boot-camp and even Broga was represented. for 45 mins everyone got better in some fashion, but for YHC I felt led to honor Wegmans by pulling some of his work from previous workouts. I felt the best way to respect a man is to use his material. So away we went.

The Thang:

Warm Up mosey to lower lot

  • Typical COP stuff 5-7 exercise moves
  • Line up at end of lot for some others
    • High Knees
    • Butt Kickers
    • Karaoke
    • Shuffles
    • sprints

Mosey to far side of Indian Restaurant

DMB from Wegmans Ranch workout

  • Duckwalk – 20 yards
  • Merkins – 10
  • Bearcrawl back – 20 yards
  • 3 rounds

Mosey to Far side of Lowes

From the Wegninator’s Coop workout

  • Partner up
    • #1 = Wall Sit
    • #2 =
      • 10 Broadjump Burpees
      • 10 Powerskips
      • 10 Plankwalks (right and then left)
    • Flap jack
    • 3 rounds

Mosey to opposite side of Lowes

From Wegmans’ Slow Burn workout – The Triple Check

Groups of 3

  1. Al Gore
  2. Plank
  3. Run Lap around parking lot
  • 3 rounds, with each person rotating position

Mosey back to COT

Wegmans’s shared his WHY during the workout and serving others and his willingness to be vulnerable in a strange place and open to see what Sky Q will do.

Many in the group have been on mission trips before and I believe that we all have intentions of serving and helping others, however these trips are about what Sky Q teaches us about ourselves. Gives us perspective and understanding that everyone around the globe are all children of HIS and we should love each other.

Best to you Wegmans and look forward to hearing the lesson’s learned.

Cake Boss

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We’ll Make It Breathable

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I know Beacon had this idea in mind but as you’re reading, think about an area of your life where you can push yourself just a little bit more. Not in the sense of looking to DO more but rather, looking to BE more. This comes from pushing yourself. Push yourself to meet guys at another workout, push yourself to be present for others, push yourself to be more engaged. When you get comfortable with your routine, you coast rather than accelerate.

23 was the number at Footloose this morning and evidently, not everyone knew who was on Q. Once they learned, I was happy that nobody left. We started with 23 and we finished with 23. My ask of the PAX was this: I don’t know what you’re carrying on your mind as you roll in here at 0515 but as you’re here for the next 45mins, be HERE, be present, enjoy the guys to your left and right.

Once we were disclaimed, we took a long mosey over to and up Main Street to the Methodist Church to circle up in their parking lot.

Wind Mills

Imperial Walkers

Hillbilly Walkers

5 Burpees by special request

Squats

Moroccan Night Clubs

Carolina Dry Docks

5 more Burpees by special request

Mosey over to behind the Baptist Church

Switzer to explain the deal. Partner up while partners start on opposite ends of the large parking lot.

Each partner bear crawls to their respective 1st island then run to meet their partner in the “middle” of the lot. 20 Single count merkins, run back to that previously-mentioned island and crawl bear back to your starting point. Remember, push yourself just a little bit more.

Rd 2 was crab walk to that island, then run to meet the partner, 20 Wide Arm Merkins, run back to the island and walk crab back to your starting point. Remember, push yourself just a little bit more.

Mosey back to our starting parking lot for a little plank work.

20 Mountain Climbers

10 Peter Parkers

10 Donkey Kicks

10 Parker Peters

2min plank hold

2min Al Gore

1min Burpees

Remember, push yourself just a little bit more.

1min Side Straddle Hops

7min of Mary

WWII Sit-Ups

Flutter Kicks

Freddy Mercury

Heels to Heaven

Protractor

Remember, push yourself just a little bit more.

And that was it…well done.

Announcements:

  1. Mini-convergence at Slow Burn tomorrow to pray for and send Wegmans off on his F3 mission trip to Peru. (Broga will be at 0500 at Slow Burn AO)
  2. Engage in the running training plan that Anchorman and Barry Manilow are leading guys through
  3. Read your newsletter b/c I forgot the remainder.

Prayers:

PRAY

 

Until next time.

Maximus

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The 2018 Fort Clave Boss 5k & Christmas Convergence

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0545 – Arrive at Palisades Elementary School AKA The Abyss where Bear Grylis is tailgating like its the Summer Concert tour and he’s at FORT-A_PALOOZA.

Ruckers and Runners were gathering and getting ready for a full morning of all 3 F’s. The Pre-Ruck led by Bonsai (as Worldwide Leader was MIA) got together and away they went.

YHC gathered all of the Clave Boss 5k runners and gave the instructions for the course. Signs were posted however it was still difficult for some to follow (Royale, Funhouse and some others) and they got 3.5mi surprise.

0605 – The 4th Annual Clave Boss 5k launched and 32 runners hit the hills of Palisades. This year we awarded Bundt Cakes to the first runner at various paces.

  1. MacGyver flew in at 20:47 6:60/mi and then went back to encourage other runners – True #HIM
  2. Sharkbait came in at 24:43 7.88/mi
  3. Islander rolled in at 27:10 8.74/mi
  4. Twister with a 31:25 10.08/mi
  5. Smuggler wrapped it up with a solid 34:11 11:00/mi

Appreciate all the participants. Next Year’s 5th Annual will be a special event for sure!!

0700 – Preruck has returned, Clave Boss has wrapped up and now more cars have entered the parking lot with PAX gathering all around. It was time to launch the convergence. YHC ask if there were FNGs, and we had 4 in attendance, gave the disclaimer. YHC then gave RUCK crew green light to jet with a 0750 COT. The remaining 75 or so PAX had YHC and Maximus for the next 50minutes

The Thang:

Mosey parking lot….20 SSHs, Go to other end of lot, Merkins, go to other end of lot for squats, back to other end of parking lot for LBCs

Line up in 6 lines, each line goes to a cone and each cone has exercise on it

  1. Merkins
    1. Bearcrawl
  2. Leg Lifts
    1. Lunge walk
  3. Wide Arm Merkins
    1. Run
  4. Donkey Kicks
    1. Bearcrawl
  5. Spider-man Merkins
    1. Lunge walk
  6. Sumo Squats
    1. Run

3 rounds of above, 5 reps, then 10 reps, then 15 reps

The mumble chatter was classic and the fellowship as always enjoyable

Handoff to Maximus

Mosey to back of School and line up in 6 lines for Pain Platoon

  1. Santini led squat routine that is always a crowd pleaser
    1. Burpees
  2. Pusher led Lunges
    1. Burpees
  3. Double D led Mc-tar-Ny ??
    1. Burpees
  4. Bubba Gump led SSHs
    1. Burpees
  5. 4 lines – turn to face one another – then Seal Team Sit ups–always a big crowd pleaser

Mosey to front of school for COT:

Plank while waiting on RUCK crew and 6 inches with Walker…..always fun!!

  • 93 was the count with 4 FNGs
    • Bo Knows
    • Ferris
    • Gaylord
    • Doubtfire

 

  • We Switzered to gather around and listing to Mr. Clean give a message and challenge to the PAX
    • I’m honored to speak with you today;
      Tomorrow (Christmas night) is the 1 year anniversary of me and the kids finding Cindy (my wife) unconscious. She was immediately put on life support
      Cindy died 3 days later from complications of MS and an addiction to alcohol
      I thought our life was on cruise control. I was being non -purposeful and non intentional. Being a single parent and grieving thru the tragic death of a spouse has been unreal.A few things I have learned from this that I would like to share.

      1. I have a much deeper awareness of emotional health. I have been humbled. Being humble creates avenue for change and growth. My question to you is…are you vulnerable and humble enough to let brothers in to help you?? Are you humble enough to ask for him if you are escaping reality w addictions? Alcohol, porn, etc
      2. I have a more real relationship w Christ.At a time when I doubted Christ care for me and my children and his desire to help our family Christ stepped in and answered a very exact prayer request. If you have doubts about Christ, speak to me please. I would love to share with you what He alone has done.
      3. I am thankful for the suffering. It has brought our family closer together. Even though I and the kids are miss Cindy everyday, we have so much to be thankful. I am thankful for the life that we had w Cindy. I am thankful that she is suffering no more. I am thankful that Cindy is made as new. Most importantly, am thankful for the birth of Christ. He gives us HOPE for a better day.
    • My Challenge to you is Love Deeper and Speak Sweeter. — too often people speak disrespectfully of their spouses and children and parents. Words matter and we all need to choose them wisely. We need to hold each other accountable and “get our heads out of our asses” as you never know when that person will be taken from you.

YHC can’t thank Mr Clean enough for this message and his friendship. over the last 2 years we have grown together to be better Christ followers, better husbands and fathers. He is such a great leader and I’m blessed to have him in my life.

If you need someone like this in your life, reach out to me and we’ll get you set up as there are a boatload of HIMs in the PAX

********ALERT***********ALERT**********ALERT*********ALERT***********ALERT****************

It was time for some major announcements in leadership. YHC has led as NANTAN for The Fort region for about 15months. Prior to that I was Weasel Shaker and prior to that 3rdF Q and in-between Site Qs of Ranch, Ballroom, Crossroads,, ChicknWizdim, and led CSAUP teams at P200, Kiawah and others.

It was time to hand over the keys to this well oiled machine to a new leader. A man I’ve watched grow and lead in all 3 F’s and lead well. First got to know him well on the 2014 BRR 9 man team. I was asked to attend Colombia mission with with him in 2015 that he led. Have Qd many times with him and attended a retreat in Boone with him in 2017 and saw his heart for God, Family and the PAX of The Fort. In 2018 he led BEYOND and pushed men to not only dig deep physically but to stretch themselves emotionally and spiritually. This sealed it for me that this man understood leadership and that men needed to be Freed to Lead.

MAXIMUS is the new NANTAN of The Fort!

I personally am excited for this next chapter and look forward to more men being Freed to Lead by his example and inspiration. With this change, some other leaders have stepped up as well.

  • Weasel Shaker = Funhouse
  • 1stFQ = Royale
  • 2ndFQ = Wegmans
  • 3rdFQ = Gecko

I personally want to thank Old Bay for years of leadership and more importantly friendship. I true HIM who makes so much happen behind the scenes that there is no way The FORT would be where it is today without him.

Also, want to thank Anchorman for 2nd F Q during my time as Nantan, as well as all his leadership at Footloose, encouraging guys to push themselves and the many great ideas and ways to challenge the PAX. Appreciate you brother!

BOM – Gecko had great words to close out this convergence. As we celebrate the birth of Jesus and all of the Holidays, I pray we find JOY in everything and not take anything for granted. I appreciate all the PAX and my brothers of THE GLOOM.

Cake Boss

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Tour around the Ranch

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Warm up:
Moseyed over to the Middle School. During the run we did high knees, butt kickers and karaoke.

SSH
Windmill
merkins
Broga for a few minutes

Then we moved over to the side of the school where we did three rounds of the following exercises.
5 Flying Squirels
bear crawl up the hill
20 LBCs
30 sec Wall Sit

Repeat 2 more times and switched out the movement up the hill to backward bear crawl and then forward crab walk.

Continued to move around the side of the school over by the football field where we ran a series of sprints (50%, 50%, 75%, 75%, 95%)

Then moved over to the playground on the backside of the elementary school
Split the pax up into 3 groups for 5 rounds

Group 1 – Pull ups
Group 2 – Swerkin Crunch – merkin and crunch on a swing
Group 3 – Run loop

Groups would start at 1 worked up to 5 adding one for each round of exercises for stations 1 and 2 and then run loop. Pax were told to stay with your group to encourage each other and to help those who may have needed the extra encouragement.

Got back to COT in time for the Airborne Specials (hip exercises)

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Block Party – Smoothing the Stones

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Today at the Block Party I was ready to have a namesake beatdown with Cinder Blocks and all the fun of them. So the wienke was made and the plan was to utilize the blocks at Honey Badger Central or Den or the Coop or whatever they are calling NAFO these days. At 0430 I left to go get the blocks and find there are no blocks to be found. It seems the FMSD has taken our blocks away……again!!

After quick conversation with the Darkest of Helmets I had to call….Omaha…..Omaha!!! Was not too bad to change some of the exercise moves and YHC was ready to roll.

15 PAX arrived and I was excited for the turnout at WEP. Its an original AO and one of our best and so love to see the PAX still coming. We had 13 bootcamp and 3 runners for Pathfinder and at 0515 away we all went.

Mosey up the Stairway to Heaven

  • Al Gore
  • Merkins (Stealth)

Mosey along path

  • Al Gore
  • Merkins (Stealth)
  • Low Slow Squat

Mosey along path

  • Al Gore
  • Merkins (Stealth)
  • Low Slow Squat
  • Windmills

Mosey along path

  • Al Gore
  • Merkins (Stealth)
  • Low Slow Squat
  • Imperial Walkers

The Main event

List of 10 exercises, 100 reps cumulative with Partner

Partner  1 runs around Playground, Partner 2 exercise move…..working the list

  • Squats
  • Merkins
  • Lunge (50 each leg)
  • Swing Crunches
  • Pullups
  • Step ups (100 each leg)
  • Dips
  • Toe Taps
  • Derkins
  • Leg Raises

Nice work by all the PAX. FNG, Liquidate, did great and fun was had by all!!

I talked to the men about David and Goliath and when David chose 5 smooth stones there was a reason. Smooth stones would fly straight and accurate versus those with edges and odd shape. The stones were smooth from being in the water and rubbing against each other over years and smoothing each other out. We as men need each other to help us shoot straight and face our Goliath. By surrounding ourselves with PAX that want to get better and live for something bigger than ourselves, we will all get smoothed out and be able to fly straight and stay on path. Get those trusted advisers in your life and GET BETTER!

Cake Boss

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Outland Invasion

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Union County was really where the glue of F3 took hold for me. Pax like Double E, Hairband, Glass Joe and Counter Top were with me through the early days and the rough days of watching my mom decline and eventually pass in December 2014. So needless to say the UC has a special place in my heart and I was happy to help out and q even though the site q was nowhere to be found.

So the thang went something like this…

COP

SSH
Imperial Walkers
Morocan Nightclub (a fan favorite)
Hillbillies

Afer we were warmed up we made our way to the bus parking lot, which was empty. Perfect!

I don’t have a name for the first round but it goes like this:
In the center ten merkins, at one end ten squats at the other end ten LBC’s. Repeat until you’ve completed ten of each exercise. Always stop in the middle for ten more merkins. And go!

I could tell the pax were really enjoying this already for all the grumblechatter I was getting so since things were too easy we next moved over to the benches for a little Cindy.

Cindy in this case involves ten merkins, ten step ups and ten dips. Go until the q calls time. After about twenty minutes of this nonsense we make our way over to the wall for people’s chair with arm raises. We completed rounds of 40, 50, 60 and 100 (thanks Shephered for the 100).

Oh we’ve got more time! So another round of Cindy and some stretching then we headed back towards our start point.

At this point a lot of folks were rolling into the school, so they got to see our weird movements and they probably were thinking of calling the police.

After some Mary and stretching and yoga we wrapped things up.

Great work everyone!

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